free muscle building recipes

Download Free muscle building recipes

Post on 30-Aug-2014



Self Improvement

0 download

Embed Size (px)


Free bodybuilding recipes. Build lean mass with these healthy tasty recipe ideas. Download your free cookbook now.


  • Section 1: IntroductionINTRODUCTION The Muscle Cooks Top 10 Most Anabolicious Recipes Compliments of Dave Ruel and 2011 and beyond. All Rights Reserved.Want more info about Anabolic Cooking? Click Here Anabolic Cooking 2011 Dave Ruel | Page 2
  • Section 2: Recipes RECIPESThe Muscle Cooks Perfect 10 Daves Anabolic Blueberry Oatmeal.... 4 Apple & Cinnamon HP Muffins........... 5 Daves Famous Turkey Meatloaf.......... 6 Baked Crispy Chicken Nuggets............ 7 The MuscleCooks Chili........................ 8 Beef & Broccoli Stir Fry....................... 9 Classic Tuna Melt Patties................... 10 High Protein Fudge Bars.................... 11 Lemon Cheesecake........................... 12 Banana Bread Shake.......................... 13 Anabolic Cooking 2011 Dave Ruel | Page 3
  • Section 2: Recipes DAVES ANABOLIC BLUEBERRY OATMEAL Makes 1 serving Ingredients cup oatmeal tsp stevia 8 egg whites 1 tbsp flax oil scoop chocolate protein powder 1 cup frozen blueberries 2 tsp pure cocoa powder cup water Directions 1. In a big bowl, mix all the ingredients (except for the frozen blueberries) 2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to another) - stir the mix 2 minutes after cooking has started (so the mix doesnt stick or create chunks) 3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy! - Per Serving -- One of 200+ recipes featured in the Anabolic Cooking Cookbook CALORIES: 580 PROTEIN : 52g CARBS : 57g FAT : 16gBack to recipe index Anabolic Cooking 2011 Dave Ruel | Page 4
  • Section 2: Recipes APPLE & CINNAMON MUFFINS Makes 1 serving - 3 big muffins Ingredients cup oatmeal tsp stevia cup oat bran 1 tbsp flax oil 1 tbsp whole wheat flour 1 diced apple 6 egg whites 2 tbsp unsweetened apple sauce scoop vanilla protein powder tsp cinnamon tsp baking soda tsp vanilla extract Directions 1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mix gets thick. 2. Add the diced apple and stir (with a spoon or a spatula) 3. Pour the mix into a muffin cooking pan, and cook at 350oF. until cooked (about 30 minutes). Quick Tip: You can cook a big batch and freeze the muffins. Then just microwave the muffins when needed... - Per Serving -- One of 200+ recipes featured in the Anabolic Cooking Cookbook CALORIES: 598 PROTEIN : 51g CARBS : 65g FAT : 13gBack to recipe index Anabolic Cooking 2011 Dave Ruel | Page 5
  • Section 2: Recipes DAVES FAMOUS TURKEY MEAT LOAF Makes 6 servings Ingredients 2 lbs ground turkey 1 whole egg 1 tsp olive oil cup parsley 1 diced onion cup low fat parmesan 1 tsp garlic (optional) cup skim milk cup dried tomatoes 1 tsp oregano 1 cup whole wheat bread crumbs Salt and pepper Directions 1. Cook the onion with olive oil separately 2. Mix everything together in a big bowl, add the cooked onions 3. Put the mix in a big baking pan 4. Bake at 375-400oF for about 30 minutes - Per Serving -- One of 200+ recipes featured in the Anabolic Cooking Cookbook CALORIES: 393 PROTEIN : 46g CARBS : 14g FAT : 17gBack to recipe index Anabolic Cooking 2011 Dave Ruel | Page 6
  • Section 2: Recipes BAKED CRISPY CHICKEN NUGGETS Makes 6 servings Ingredients 3 boneless, skinless chicken tsp/2.5ml sea salt breasts weighing about 6oz. each tsp/2.5ml white pepper cup/60ml oat bran Pinch of garlic powder cup/60ml wheat germ cup/120ml water or low-sodium 1 tbsp/15ml coarsely ground chicken broth flaxseed 1 large egg white, lightly beaten cup/60ml coarsely ground almonds Directions 1. Preheat oven to 400oF. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil. 2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. 3. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated. 4. Place on the baking sheet. When all of your - Per Serving -- chicken has been coated and your baking sheet is full, place in the oven and bake CALORIES: 100 for 10-15 minutes or until golden. PROTEIN : 12g CARBS : 7g FAT : 3.5gBack to recipe index Anabolic Cooking 2011 Dave Ruel | Page 7
  • Section 2: Recipes THE MUSCLECOOKS CHILI Makes 9 cups Ingredients 1.5 lbs ground buffalo (bison) or 1 tsp oregano extra lean ground beef 2 cans (15oz/can) black beans 1 diced onion 2 cans (15oz/can) diced 1 diced green pepper tomatoes (with juice) 3 garlic cloves, minced 1 can (14oz) low sodium beef 1 tbsp chili powder broth 1 tsp turmeric tsp salt/1 tsp pepper Directions 1. In a pan, cook the buffalo, green pepper, onion, garlic for 5-6 minutes, until it is almost cooked 2. Transfer everything in a big casserole. Add chili powder, turmeric, oregano, beans, tomatoes, broth, salt and pepper 3. Make it boil 4. Reduce intensity and stir for 20 minutes until it reaches wanted thickness - Per Serving -- One of 200+ recipes featured in the Anabolic Cooking Cookbook CALORIES: 260 PROTEIN : 30g CARBS : 26g FAT : 4gBack to recipe index Anabolic Cooking 2011 Dave Ruel | Page 8
  • Section 2: Recipes BEEF AND BROCCOLI STIR FRY Makes 1 serving Ingredients 1 tsp olive oil 3 tbsp low sodium chicken 3 cups broccoli or beef broth 2 thinly sliced carrots 1 tbsp reduced sodium soy sauce 1 onion, cut into